Need Help Getting Bigger

Nutrition
1

I need help getting bigger! I know the obvious stuff, eat more, sleep more, train more. I;m 5’6 ,120 lbs-- very small I know. I keep on progressing in the gym, getting stronger, but I just can not grow enough. I am also very active throughout the day- basketball, HIIT, tennis, going to the gym (5 days a week, 3 upper 2 lower).

But regarding my diet it is not how much to eat it is what to eat and when that I need help with.Here’s a typical day in my diet.

7:00 Breakfast
1 Cup Oatmeal w/ Blueberries
1 tsp. PB
1 apple
1 cup milk
.5 cup plain yogurt
1 Scoop Whey
2 Links Turkey Sausage

9:30
1 cup Milk
Handful Veggies
.5 cup Beans
4 oz. Lean Meat

12:00 Lunch
4 oz. Lean Meat
1 to 2 servings Veggies
1 TBsp. Olive Oil
.5 cup Beans

2:30
3 Whole Egg Omelet w/ Veggies
1 Fish Oil capsule

3:30 During Workout
.5 cup milk

4:30 Post Workout
1.5 cup milk
1 scoop whey
6 oz. Lean Meat
60 grams + of Starchy carb
Veggies

6:30
1 oz Almonds
.25 cup mixed nuts

8:00
Cottage Cheese with 1 Tbsp. PB

I know my main problem is around my workout, but any advice is needed. I can eat a lot of clean foods, but parents won’t let me get Surge.

Any advice would be welcome

2

If you are already playing basketball and tennis and you are trying to gain a lot of weight and are not able to eat enough to do it, than why in the world would you add HIIT to your program?

I’m a female who weighs less than you, does no cardio, and am probably eating more than you are right now.

If you want to grow, either cut back on your activity or eat more. It’s simple, if you aren’t gaining, you aren’t taking in enough food.

I don’t want this to come across as mean or demeaning, I am just trying to put it bluntly. eat more or work out less. :slight_smile:

3

[quote]espndude21 wrote:
I need help getting bigger! I know the obvious stuff, eat more, sleep more, train more. I;m 5’6 ,120 lbs-- very small I know. I keep on progressing in the gym, getting stronger, but I just can not grow enough. I am also very active throughout the day- basketball, HIIT, tennis, going to the gym (5 days a week, 3 upper 2 lower).

But regarding my diet it is not how much to eat it is what to eat and when that I need help with.Here’s a typical day in my diet.

7:00 Breakfast
1 Cup Oatmeal w/ Blueberries
1 tsp. PB
1 apple
1 cup milk
.5 cup plain yogurt
1 Scoop Whey
2 Links Turkey Sausage

9:30
1 cup Milk
Handful Veggies
.5 cup Beans
4 oz. Lean Meat

12:00 Lunch
4 oz. Lean Meat
1 to 2 servings Veggies
1 TBsp. Olive Oil
.5 cup Beans

2:30
3 Whole Egg Omelet w/ Veggies
1 Fish Oil capsule

3:30 During Workout
.5 cup milk

4:30 Post Workout
1.5 cup milk
1 scoop whey
6 oz. Lean Meat
60 grams + of Starchy carb
Veggies

6:30
1 oz Almonds
.25 cup mixed nuts

8:00
Cottage Cheese with 1 Tbsp. PB

I know my main problem is around my workout, but any advice is needed. I can eat a lot of clean foods, but parents won’t let me get Surge.

Any advice would be welcome

[/quote]

I’m surprised you can even eat that much at 120lbs =) I’m 155 and can’t eat that much heh.

First, I think if you want to grow maybe stop the HIIT sessions since you’re basically doing short sprints with basketball and playing tennis is a good cardio workout in itself, not to mention the 5 days at the gym.

In terms of diet, a few things to work on. Read this article and you’ll get a good understanding of the importance of pre and post workout:

I’m pretty sure that might be the reason for your limited growth, it has a lot to do with post workout. You don’t need Surge to grow. You do need a post workout shake that you drink IMMEDIATELY after your workout. As stated in the article, find the right amount of grams of protein and carbs you need for your shake. This shake should consist of a whey (isolate preferably), dextrose and maltodextrose, and other optional supplements such as 5-10g of creatine, 10-20g BCAA, 10-20g glutamine, etc. After you finish your shake, 1-2 hours later its time for a solid meal. If you want to grow, try a little more than 6 oz of meat.

Other than that, I’d move your 8pm meal to the Pre-bed meal (I’m guessing you don’t goto bed 8:30). This meal should stay the same, cottage cheese + PB is a great pre-bed meal, just time it closer to before you goto bed.

Hope that helps, defintely read that article too.

4

ok I just noticed something else. Do you really drink a cup of milk during your workout? So you just bring it in a shaker bottle or something? I would definitely nix that and perhaps replace it with some Surge or some bcaas if you can afford it. I’m surprised the milk doesn’t make you puke, lol.

5

Ok so I want to eat more.

So what kind of suggestions on snacks and whole foods would you give me. Like I said I can buy about any whole food, but my parents won’t get Surge.

6

lots of nuts
lots of olive oil
lots of fatty cheese
lots of fatty meat
lots of eggs
lots of butter

7

Also, any tips on meal timing.

Should I have less oats in the morning and put the omelet there, while having more carbs post-workout?

8

Just eat, don’t make it anymore complicated than it needs to be. Eat until you can’t eat anymore.

9

And then eat some more.

10

[quote]espndude21 wrote:
Also, any tips on meal timing.

Should I have less oats in the morning and put the omelet there, while having more carbs post-workout?[/quote]

Are you retarded? Did I not just post a link that will tell you all of this? Did I not just recommend how to switch your diet around?

Try reading instead of skimming and maybe you’ll get it.

11

eat more eggs. and why would ur parents let u use whey and not Surge?

12

Thanks for the thread… Sorry I missed that

13

Eat until it hurts and don’t be afraid of meat, cheese and nuts and carbs. You are super active, you need more.

14

When trying o bulk why do so many of you guys structure a precise cutting type diet?

Eat a shitload of good food and some not so good food. 6 oz of meat is nothing. You should have multiple servings of your meals if you want to grow. Have some ice cream. It is summer. If you are getting too fat you can easily cut back. I have been where you are. You need to really cram it in.

15

[quote]k8thegr8 wrote:
ok I just noticed something else. Do you really drink a cup of milk during your workout? So you just bring it in a shaker bottle or something? I would definitely nix that and perhaps replace it with some Surge or some bcaas if you can afford it. I’m surprised the milk doesn’t make you puke, lol.[/quote]

There’s nothing wrong with drinking milk pre/during/after workouts, it is highly insulinogenic, and contains a good amount of protein. Whats your beef? Just b/c it makes you sick doesn’t mean it makes everyone sick.

16

[quote]Zap Branigan wrote:
When trying o bulk why do so many of you guys structure a precise cutting type diet?

Eat a shitload of good food and some not so good food. 6 oz of meat is nothing. You should have multiple servings of your meals if you want to grow. Have some ice cream. It is summer. If you are getting too fat you can easily cut back. I have been where you are. You need to really cram it in.[/quote]

I was thinking pretty much this same thing.

17

Well, theres a reason you’re not getting bigger. You’re not eating enough, so yes- eat more :).

18

[quote]Dubbz wrote:
k8thegr8 wrote:
ok I just noticed something else. Do you really drink a cup of milk during your workout? So you just bring it in a shaker bottle or something? I would definitely nix that and perhaps replace it with some Surge or some bcaas if you can afford it. I’m surprised the milk doesn’t make you puke, lol.

There’s nothing wrong with drinking milk pre/during/after workouts, it is highly insulinogenic, and contains a good amount of protein. Whats your beef? Just b/c it makes you sick doesn’t mean it makes everyone sick.[/quote]

whoa chill out I wasn’t criticizing. But I still don’t think milk is ideal. Something like gatorade or Surge would be better for digestion purposes.

19

What kind of foods would you guys suggest?

20

[quote]espndude21 wrote:
What kind of foods would you guys suggest?[/quote]

Are you kidding me?